Comparing Nutrients in 5 ounces Boiled Yardlong Bean with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Yardlong Bean with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	5.34% 3.87g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	41.4% 15.7g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.8μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.5% 23mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17.4% 1.4mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.28mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.5% 80.8mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.35% 124g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean with Salt VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Yardlong Bean with Salt versus 5 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Yardlong Bean with Salt vs Roasted Sunflower Seeds:

• 5 ounces of Boiled Yardlong Bean with Salt have more Vitamin A and 11.6 times more Vitamin C than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 11.2 times more Vitamin B3, 138 times more Vitamin B5, 33.5 times more Vitamin B6 and 5.3 times more Vitamin B9 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Yardlong Bean with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Yardlong Bean with Salt vs Roasted Sunflower Seeds:

• 5 ounces of Boiled Yardlong Bean with Salt have 80 times more Sodium and 72.9 times more Water than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 38.9 times more Copper, 3.9 times more Iron, 3.1 times more Magnesium, 10.5 times more Manganese, 20.3 times more Phosphorus, 2.9 times more Potassium, 52.9 times more Selenium and 14.7 times more Zinc than Boiled and Drained Yardlong Bean with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 12.4 times more Energy, 498 times more Fat, 200.7 times more Saturated Fat, 4.1 times more Omega 3, 1365.9 times more Omega 6, 2.6 times more Carbohydrate and 7.6 times more Protein than Boiled and Drained Yardlong Bean with Salt.
• 5 ounces of Boiled Yardlong Bean with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6